Innholdsfortegnelse for March 2013 i Women's Health

IF YOU HAVE... 30 SECONDS Laugh. It will not only lift your spirits but also work your obliques and help burn calories in the process! “Your Body On…Laughter,” page 88 60 SECONDS Use coconut water in place of plain H2O when making oatmeal—it will add flavor and a healthy dose of key electrolytes and minerals. “Taste of Paradise,” page 99 5 MINUTES Take the skin pH-level test to discover if your skin is overly acidic. Then read “Balancing Act,” page 38, to learn how to enhance your complexion, no matter what your results. 8 MINUTES Breathe in for eight counts, then out for eight counts, and repeat for eight minutes. This simple daily practice can reduce stress—a major cause of weight gain. “Lighten Up!” page 156 20 MINUTES Go for…

BEHIND THE SCENES JESSICA ALBA ON… Her favorite snacks, go-to workouts, and more. Watch her video at WomensHealthMag.com/Jessica. #FF Our Editors Love @WomensHealthMag on Twitter? Then add our editors and experts too! Twitter.com/WomensHealthMag/Editors-and-Experts Instagram Your Look Post a photo and description of your fave everyday makeup look to Instagram and Twitter (don’t forget the hashtag #LoveMy Look and @Womens HealthMag). The best will be posted on our site and possibly shared in our June issue! Find out more at Womens HealthMag.com/LoveMyLook. YOUR (GET SLIM!) MEAL TICKET Eat smarter with our preplanned recipe guides. Download them now at WomensHealthMag.com/FoodGuides. 15 MINUTES TO FIT These speedy routines will sculpt your arms, abs, butt, and more. Find them at WomensHealth Mag.com/15Minutes. WIN IT: Gorgeous spring style must-haves. Enter one of our daily sweepstakes…

SHORT ANSWER: Watermelon Juice A sweet sip that could potentially aid weight loss. In a study, mice were fed a diet high in saturated fat and cholesterol. The critters that also received a supplement of watermelon juice gained 30 percent less weight than those who didn’t get the juice. Researchers think the effect may be due to an amino acid called citrulline, which is also found (in smaller amounts) in garlic, onions, and chickpeas. Source: Journal of Nutritional Biochemistry nine APPROXIMATE NUMBER OF POUNDS LESS, ON AVERAGE, WOMEN WHO READ NUTRITION LABELS WEIGH COMPARED WITH THOSE WHO DON’T Source: Agricultural Economics YOUR BRAIN ON BREAKFAST A recent study that used brain scans to investigate breakfast’s effect on eating later in the day was presented at the Neuroscience 2012 conference. Subjects…

GMO, OMG Not too concerned about labeling for genetically modified foods? Here’s why you should be: The number above is how many pounds of GMO’d fare the average American consumes per year, according to the Environmental Working Group. The crops most likely to be genetically modified are sugar beets (a common sweetener), soybeans, and corn. Currently, there are no long-term studies on the safety of genetically engineered foods, though they have been linked to cancer and weight gain. Another reason to buy organic whenever possible. ONE-WORD ANSWER: Carob This chocolate-like plant’s recently discovered antimicrobial properties may lead to a new, natural way to help fight food contamination. An extract from dried carob leaves inhibited the growth of a common food-borne pathogen, a finding researchers believe could eventually help prevent the…

SKIN CARE: The Bloom of Youth Once snipped from the bush, a rose starts to lose its vigor, but its extracts can keep your beauty from fading. “Many compounds found in the rose greatly benefit the skin,” says Francesca Fusco, M.D., a dermatologist in New York City. The vitamin antioxidants and UV-absorbing flavonoids in rose oil can thwart the free radicals that contribute to the signs of aging. This oil also hydrates and ramps up production of a key structural protein called filaggrin, says Joshua Zeichner, M.D., a dermatologist in New York City, making it especially kind to dry, sensitive skin. Rose hip seed oil, drawn from the seeds of the plant, is rife with essential fatty acids, which keep skin plump, and brightening vitamin C. Other rose-born agents “offer…

Ketchup or mustard? Flats or heels? The X Factor or The Voice? That eternal fitness face-off—cardio or strength training—is just as perplexing. Cardio is a known calorie crusher, but strength workouts build muscle and rev your metabolism. But you don’t have to choose sides: A new regimen experts have dubbed metabolic conditioning offers the best of both. By combining short, high-intensity work periods, little to no rest between exercises, and big-body movements, metabolic conditioning challenges your strength, power, and cardiovascular endurance in one workout—maximizing calorie burn during and after a sweat session, says Frank Salzone, a group fitness instructor for Equinox in New York City. It also helps improve your muscles’ ability to use energy during workouts, so you can push harder and get better results over time. Sound too…

Katie,* 31, had a cool career and a live-in boyfriend. She was doing what she loved, with someone she loved (she and her guy run an entertainment company in Orlando). Yet despite professional and personal success, she felt blah inside. She wasn’t depressed, but she wasn’t really happy, either. Sound familiar? It just might. Such so-so outlooks are quickly becoming accepted among young women, says LeslieBeth Wish, Ed.D., a psychologist and licensed clinical social worker in Sarasota, Florida. In a 2012 survey of more than 900 women, Wish found that one in four felt indifferent about love, work, and life in general. What’s more, they considered that indifference to be normal. Like Katie, they got through their day-to-day activities just fine—only sans any real spirit. “I see women like this…

This liquid, not milk, is what you’ll find inside a coconut. (It is also available to buy but may have added flavoring.) Because it’s naturally high in electrolytes, minerals your body loses through sweat, and low in calories, it makes a great post-workout recovery drink. In fact, one 2012 study found it as effective as commercial energy drinks. Try it in smoothies, for steaming shellfish, or in place of water when making oatmeal or rice. coconut water This liquid, not milk, is what you’ll find inside a coconut. (It is also available to buy but may have added flavoring.) Because it’s naturally high in electrolytes, minerals your body loses through sweat, and low in calories, it makes a great post-workout recovery drink. In fact, one 2012 study found it as…

Like many teenagers, Courtney Stearns didn’t give much thought to her diet and health regimen. But when she was diagnosed at age 17 with polycystic ovarian syndrome (PCOS), a hormonal imbalance that can trigger weight gain, her so-so habits (like too many sugary snacks) began to catch up with her. At 19, PCOS symptoms forced Courtney into the doctor’s office multiple times a week. “Every time I stepped on the scale, I’d gained two or three pounds,” says the now 26-year-old from Claremont, New Hampshire, who works as a corporate assistant. In just two months, Courtney, 5’6", had put on 50 pounds. The Change For the next three years, a depressed Courtney struggled to find a fix that would erase the weight. “I was trying to exercise, but nothing was…

Happy couples have sex twice a week. No, make that once a week. Or is it every day? The truth is, of course, there’s no hard-and-fast rule about how often you should get busy—but you do know when you’ve gone too long without. While a bedroom cold freeze is something many women can barely talk to their best friends about, it happens more often than you might assume. According to The Kinsey Institute’s 2010 National Survey of Sexual Health and Behavior, more than 28 percent of partnered, unmarried women in their thirties have intercourse somewhere between once a month and not at all (the frequency is slightly lower for married women). Experts have dubbed the trend “double income, no sex.” Sexual droughts happen for all sorts of reasons. But whatever…

AND THESE WINNERS JUST DO EVERYTHING BETTER. photographs by Ture Lillegraven Body by You No costly memberships, no sweaty strangers—it’s no surprise that people with home gyms are 73 percent more likely to get active than those without one. Your turn! We polled 10 top trainers for the key pieces of equipment to welcome home. 1 Dumbbells Fancy? No. But dumbbells were voted the single most essential tool for working out at home. The hex-shaped Perform Better Rubber Encased Dumbbells won’t roll away, get slippery when you sweat, or destroy your floor. Get at least two pairs (one light, one heavy) to cover your exercise bases. $30 (10-pound pair), performbetter.com 2 Suspension System Gyms love the TRX, which uses your body weight to change the resistance of any move. Now,…

The first time Patricia Wooldridge considered entering a mud run, she was at a get-together near her Dallas home. It was early 2010, and as a friend described the crazy 5-K event coming to town that spring, Patricia, 39, thought about her treadmill. Lately, it had been little more than a piece of furniture. Perhaps the idea of an obstacle race would kick-start her return to an active life. Back home, she cruised the race’s website, with its images of laughing, mud-smeared runners. She saw people in Viking hats, women in tutus, people hoisted skyward at post-race parties. Her first thought: This is wild! She scrolled through pictures of the obstacles, including a fire leap, which looked like someone had set a match to a straight line of lighter fluid.…

Spring Ahead I’m writing this editor’s note while sitting seaside. No, it’s not a disturbingly warm day in New York—I’m on vacation in Belize, Central America. It turns out that I’m here at an incredibly significant time. The Mayan calendar has just concluded a vast 5,125-year cycle (you may have heard the apocalyptic prophecies about the world ending in late December, something the Mayan people here assure me was a media-generated misinterpretation of their beliefs). What they do believe, according to the locals I’ve spoken with: It’s a time for celebration and reflection and also for fresh starts, transformation, and evolution. Much cooler than doomsday scenarios, wouldn’t you say? March also happens to be my birth month, so for me it’s always a time of assessment—how did I fare over…

We have the answers! Q/Do I have to wash organic lettuces, fruits, and veggies? —Brenna, Columbia, MO Yup. Whether it’s organic or not, unwashed produce can be a pathway to food-borne illness, says Michael P. Doyle, Ph.D., a professor of food microbiology at the Center for Food Safety at the University of Georgia. Organic goods may come pesticide-free, but harmful microbes like E. coli, salmonella, and the norovirus can be transferred to fruits and veggies from the hands of harvesters or other shoppers who have touched them. These can lead to food poisoning, diarrhea, and—though highly unlikely—chronic illness, kidney failure, or even death. Washing fresh produce under running water before cutting or peeling it helps to lower your risk, says Doyle, and cooking pretty much eliminates it. What is third-hand…

37 PERCENTAGE OF WOMEN WHO SAID SPYING ON A SIGNIFICANT OTHER IS ACCEPTABLE IF BAD BEHAVIOR IS SUSPECTED. TWENTY-NINE PERCENT OF MEN AGREED WITH THAT STATEMENT. Source: A survey of more than 2,000 adults, conducted by dating site OurTime.com FIRST DATE, FINAL DATE Ever wonder why a first date didn’t make it to the second round? Dating website HowAboutWe.com surveyed 100,000 users about the worst initial meet-up offenses. Here are the no-nos. 1 Having a phone out or texting 2 Trying to have sex 3 Talking about an ex 4 Being more than 15 minutes late 5 Being rude to a server 6 Downing more than three drinks 7 Splitting the bill or letting the woman pay 8 Talking about work 9 Talking about Mom 10 Talking about marriage THIS…

Yoga classes, life coaches, spiritual retreats, work-from-home Fridays—what haven’t we tried to reach that most elusive of goals: balance? But as we’re busy searching for that middle ground in our lives, we don’t give a thought to what it means for our skin. Turns out, our skin functions (and looks) best in a middle-ground sweet spot too. Throw off its pH balance—by using the wrong products or eating the wrong foods—and your dermis will let you know it’s pissed…via wrinkles, inflammation, extreme sensitivity, or acne. (One thing this means for skin-product label readers: The phrase “pH balanced” is far more than a marketing slogan!) Let us explain—in case you snoozed through pH day in chemistry class: Introduced back in the early 1900s, pH stands for “potential hydrogen” and is used…

BUSTIER STYLE The sweetheart neckline and corseted fit give your girls a lift and your middle a nip. Rebecca Minkoff dress, $398, saks.com for stores STRATEGIC SEAMS Dark vertical stitching elongates everything—throw on heels and you become a glamazon. Wai Ming dress, $390, ivyhillboutique.com MIRROR IMAGE Reflecting vertical prints are a stroke of slimming genius. Topshop dress, $72, topshop.com OMBRÉ SHADING Highlights what you love; spot-reduces what you don’t. 525 America top, $80, 525america.com; Buffalo David Bitton jeans, $89, buffalojeans.com PEEKABOO PANELS Scarlett O’Hara only wishes she’d had a waist-cincher this comfy. BCBG Max Azria jacket, $278, bcbg.com…

When it comes to managing a hectic schedule, daily to-dos that don’t have tangible and immediate payoffs usually find themselves falling off your checklist. That includes exercise. “The reality is that physical activity constantly competes with everything else we do,” says Michelle L. Segar, Ph.D., associate director of the Sport, Health, and Activity Research and Policy Center for Women and Girls at the University of Michigan. “For us to believe an activity is worth our time, it has to offer something very important to our daily life.” In a 2011 study, Segar and her colleagues reported that women who tracked instant results after a workout—like feeling happier, more energetic, and less anxious—exercised 34 percent more over the course of a year than those who focused on weight-loss or appearance goals.…

Brain ▸ As you hear a punch line, your brain ignites its centers for higher thought, muscle function, and emotion. Their conclusion: What a riot! The muscles around your eyes and cheeks start spontaneously contracting. ▸ Your noggin shoots a signal to your brain stem, the body’s HQ for lung functions like breathing and laughing. Lungs ▸ Your diaphragm and chest muscles tighten, forcing air out of your lungs. ▸ That air rushes through your windpipe, blowing over your larynx. Your vocal cords vibrate and emit short, unfettered vowel sounds like ha-ha or ho-ho. Eyes ▸ If what has you going is really funny, your eyes start to water. Heart ▸ The sudden exit of air from your lungs creates an urgent call for oxygen. Your heart rate and blood…

Three More Delicious Recipes 1. Flatbread pizza: Bake 4 flatbreads for 3 minutes in a 400°F oven, flipping halfway through cooking time. Remove flatbreads from oven and drizzle each with 1 tsp olive oil. Divide 2 cups baby spinach, 4 oz fat-free feta, 8 oz roasted red peppers, ½ cup chopped onion, and ½ tsp black pepper among flatbreads. Bake for 3 more minutes. 2. Savory soup: In a saucepan over medium heat, soften ¼ cup chopped onion and 1 tsp chopped garlic in 1 tsp olive oil. Add 4 oz roasted red peppers and 1 can (14.5 oz) diced tomatoes; simmer for 5 minutes. Add 1 cup chicken broth and 1 tsp dried basil; simmer for 10 minutes. Pour into a blender and combine with 2 Tbsp fatfree feta.…

Breakfast Ricotta Swirl* 1 cup part-skim ricotta cheese 1 tsp honey ½ cup chopped papaya ½ tsp flaxseeds Stir ricotta with honey, then top with papaya and flaxseeds. * With 29 grams of protein, this bowl will keep your tummy quiet all morning. Total: 400 calories Snack 1 cup sliced pear 1 Tbsp almond butter* 1 Tbsp shredded coconut * Almond cell walls help reduce the amount of fat absorbed by the body. Total: 207 calories Snack 1 cooked artichoke* 1 tsp olive oil ¼ cup balsamic vinegar Dash of salt * A list published by The American Journal of Clinical Nutrition ranked the stealth-health artichoke number one for antioxidant levels among vegetables. Who knew it was such a little powerhouse? Total: 160 calories Dinner Shrimp Ceviche ½ cup chopped…

Jesse Spencer 1 What is your perfect vacation? I hate staying in resorts. I prefer an Indonesian guy’s house somewhere in Sumatra. I’m not a guy who goes on vacation to relax—I go to surf and do activities. 2 What’s the first thing you notice about a woman? I like energy. A woman with a light, vibrant, playful energy is very attractive. 3 How do you handle heartbreak? The healthy way? I hit the gym, eat well, and make myself feel really good. Unhealthy way? Hit the bars. 4 What do you think a woman looks sexiest in? There are numerous things that women look good in, but workout gear is one of them. 5 Does anything still confuse you about women? No, nothing. I know them inside and out!…

jessica comes clean In this sneak peek of her first book, The Honest Life, Jessica Alba shares beauty and fashion advice that’s healthy, earth-friendly, and still totally dazzling. Trust us, this woman knows how to make green look glam. PHOTOGRAPH BY JEFF LIPSKY 6 FASHION ESSENTIALS Investing in quality, timeless basics gives you a solid foundation upon which to build your Honest Style. You’ll save money in the long run: With a good core wardrobe, you don’t need to constantly top up with cheaply made stuff that doesn’t last—not that I’m against an occasional fun splurge! One of the best things about fashion, beauty, and style is that it’s always changing—I love how my definition of style has evolved since I reached my thirties and even more so since I…

Percentage who plan to hit the gym in the morning, but decide against it when the alarm goes off: 78 To prevent this, sleep in your gym clothes, says Jennipher Walters, cofounder of the fitness website FitBottomedGirls.com. In the morning, all you’ll have to do is roll out of bed and put on your sneakers. PERCENTAGE WHO SAY THEY ARE GOOD AT MAKING DECISIONS: 35 Percentage who believe they make better decisions under pressure: 67 The simplest way to make up your mind quickly? Narrow your choices down to two options, then flip a coin. If you’re disappointed with the outcome, go with the other one, says Art Markman, Ph.D., author of Smart Thinking. Number one person she consults before making a hard decision: mom Percentage who make “safe” decisions…

Tips Our Experts Give—and Follow THE CAREER PRO Alexia Vernon Vernon is a communication expert in Las Vegas. Read her empowering career tips in “How to Stand Out from the Pack,” page 128. 1 HOW I REGROUP: SMILING “When I get tripped up while speaking, I stop, smile, and gather my thoughts. It gives me time to think about what I want to say and communicates that I’m in control.” 2 HOW I ENERGIZE: MINI TRAMPOLINE “Although it burns calories, I rebound primarily for other reasons: to boost my energy and mood.” WH Online Get expert health advice at WomensHealth Mag.com/Experts. WH ADVISORY BOARD ANTHROPOLOGY HELEN FISHER, PH.D. Research professor and member of the Center for Human Evolutionary Studies, Rutgers University; author, Why Him? Why Her? Finding Real Love by…

Ever wondered whether the mercury in fish could negate seafood’s health benefits? Unless you’re expecting (or trying to conceive), researchers say not to worry. Although high levels of mercury have been linked to an increased risk for heart disease, the American Journal of Clinical Nutrition reported that in people who also had elevated amounts of omega-3 fatty acids, overall heart-attack risk decreased. (The study was done on men, but researchers believe the same results would hold true for women.) These findings indicate that the benefits of eating fish that contain both mercury and O-3s two or three times a week outweigh the risks. Still wary? Choose fish lowest in mercury, like salmon, sardines, and trout.…

“AWW…” ALERT Cruising through photos of puppies online isn’t just a time suck: Viewing adorable images improves your focus, reports a new study in the journal PLoS One. Participants played the game Operation 44 percent better after 90 seconds of oohing and ahhing over shots of baby animals, compared with those who looked at less darling pictures. “When we see a cute thing, we’re motivated to know its details, which narrows our focus,” says study author Hiroshi Nittono, Ph.D., of Hiroshima University in Japan. Got a tough task to do? Dive in after a peek at CuteOverload.com. THIS JUST IN: Are You Too Dense? Research shows that women with extremely dense breasts are about three to four times more likely to develop breast cancer. You can’t feel how dense your…

LOOK 1 BRAIDY BUNCHES 1/ Mist spray gel onto dry hair, then brush hair back with no part. Try Herbal Essences Spray Gel ($3, at drugstores). Separate hair into three sections: left, middle, and right. 2/ Form a tight ponytail at the nape of your neck, using the middle section only; secure it with a hair elastic. 3/ Separate the hair on your right side into top and bottom sections. Braid each and secure with elastics, then repeat on the left side. 4/ Bring the top right and top left braids together, crisscrossing them over the base of the pony and pinning under the elastic. Pin the bottom braids to the middle of the back of your head, then loop around the base of the pony and pin. Finish with…

BUDDING BEAUTY Ugo Cacciatori + Diesel Black Gold Roseday ring, $225, 212-966-5593 TOTAL BALLER Low Luv x Erin Wasson Crystalline Orb ring, $45, shopbop.com FLY STYLE RACHEL Rachel Roy Deco Wing ring, $42, rachelroy.com NESTING INSTINCT Hoss Intropia resin ring, $80, bohemianblissboutique.com MAJOR STUD CC Skye Malibu Stud ring, $150, ccskye.com RING LEADERS Kara by Kara Ross Split Resin rings, $75 each, kararossny.com PINK LADY Tacori motherof-pearl ring, $2,120, since1910.com Finger Tips How to bling it on PICK A NUMBER. Wear a single ring or four at once—it’s up to you! The only rule: Rings shouldn’t hinder movement or grind against each other. SIZE THINGS UP. For every big ring, add two smaller ones. MIX WELL. No need to match metals, stones, or even vibes. Combining classic with edgy (like…

BACK IN ACTION When checking out your reflection, you likely give a quick spin to see how your butt looks, but barely notice your back muscles. That’s a shame, because they’re crucial to getting a healthier body (and can look damn sexy too). A strong back not only improves posture but also lets you do more physically, from running faster to lifting heavier weights, says Mark Merchant, cofounder of As One studio in New York City. Though it’s easy to neglect these muscles, it’s also easy to train them incorrectly. And while doing any move wrong is bad, using improper form for back exercises is especially dangerous. “A common mistake is not activating the core, which can put detrimental stress on the spine and lead to back injuries or even…

It’s 6 a.m. and I’m standing on the cold tiles of my bathroom floor, clear plastic test tube in one hand, cup of warm pee in the other. Still half asleep, I go about the delicate task of pouring a small amount of urine into the vial, then seal it shut and mark the time and date on its label. I carry the tube into the kitchen and shove it in the fridge, somewhere behind the Chinese leftovers. The whole thing feels a little weird—but I’m just following instructions. Here’s the thing: I’m stressed. Everyone I know is stressed. And we’re all aware that chronic stress might raise our risk for heart disease or stroke. But how can I know if I’ve stepped over the stress danger line, if my…

Food is good medicine, and not just in the self-medicating-with-chocolate way. “Not only are whole foods rich in vitamins and minerals, but they’re also loaded with phytonutrients that support the immune system, decrease inflammation in the body, and ward off chronic diseases,” says Michelle Babb, R.D., owner of Eat.Play.Be, a nutrition consulting business in Seattle. So next time you’re suffering from jet lag, a sleepless night, or any of these other ills, just remember: There’s a snack for that. What’s dragging you down: SORE THROAT OR COUGH Swallow this: Honey Here’s more proof that honey is nature’s sweetest treat. Studies have found that it can help alleviate a scratchy throat and hack attacks. “This probably has a lot to do with the antibacterial and antioxidant properties of honey,” says Babb.…

You might have a list that goes like this: “Hot. Smart. Rich. Sweet. Likes his mom. Has hair. Tall-ish.” It’s your ideal guy, in bullet points, and if you can’t find someone who’s able to check off every single quality, well then, you’ll just have to keep looking. We put our Barbie and Ken dolls away ages ago, but the perfect-mate idea still looms—so much so that it’s even popping up in some women’s therapy sessions. “I’ve seen many women who are fixated on finding Mr. Right,” says clinical psychologist Jennifer Taitz, Psy.D. Desperately Seeking Dream Man Perhaps because of the princess stories we were fed along with our animal crackers, or the rom-coms like The Wedding Planner that came later, the idea that Mr. Right—or, rather, Mr. Perfect—is out…

Cassie, 25, says the New York marketing agency she works for is “like a sorority.” Her mostly female coworkers tend to make decisions in lockstep—from hair-color choices to their next career moves. Of course, having friends at work makes the ever-demanding hours more tolerable. But when those friendships turn into cliques, it’s like high school redux: adult versions of the school-age clans who ate lunch together daily while wearing identical designer jeans. “When stress hits, we tend to revert to where we felt safer,” says Sylvia Lafair, author of Gutsy, a book meant to inspire women to be leaders. “Especially for women, there’s such a strong desire to be part of a group. It’s not thought out consciously—it’s just reverting to the pattern where we felt secure, as a pack,…

Thinking about LOSING WEIGHT is anything but RELAXING. You have to worry about what to eat, when to work out, and whether your effort will even pay off, among other things. Someone suggesting you relax during this process is as laughable as your gyno saying it before a pelvic exam. But hear me out: Our basic inability to relax is the reason most diets fail. When we’re stressed, we’re much more vulnerable. Maybe we eat emotionally. Or maybe because of a stressful life change—even a positive one, like having a child—we get so busy that exercise becomes a remote memory. Stress, like a roll of fat above your waistband, isn’t easy to shed. But by learning a few key ways to slow down, put yourself first, and yes, relax, you…